Ndị na -emepe Yoga Hip ga -emecha mebie ahụ gị dị ala

Ndinaya

• Ọnọdụ nwata
• Nkịta na -agbada
• Onye na -emepe hip
• Ọkara nduru
• Eriri agịga
• Ngbatị ụkwụ zuru oke
• Savasana
• Nyochaa maka

Enwere ezigbo ohere ị na -eji ọtụtụ ụbọchị n'ụbọchị isi gị ọbụlagodi na ị na -arụ ọrụ. Chee echiche banyere oge niile ị na-etinye n'ọdụ ụgbọ mmiri na tebụl gị, na-ekiri Netflix, na-agagharị na Instagram, na-anọdụ ala n'ụgbọ ala gị, wdg. Translation: Ị na-ekwe nkwa na ị ga-enwe ike siri ike.

Ịgbatị úkwù gị ga-eme ka ihe niile dị na mpaghara nwee ọ happyụ-site na eriri akwara gị na glute gị ruo azụ ala. (Ma ọ bụrụ na ị bụ onye na-agba ọsọ, inwe hips na-adịghị ike nwere ike inye gị ụfọdụ ihe mgbu dị ukwuu.) Nke a dị mfe yoga na-eru nkeji abụọ site na yogi Danielle Cuccio nke Cuccio Somatology ga-eduzi gị site na ụfọdụ isi yoga hip openers nke ị nwere ike itinye n'ime mgbatị gị. dị jụụ ma ọ bụ kpado na njedebe nke nnọkọ yoga zuru oke.

Soro Danielle soro na vidiyo ahụ, ma ọ bụ gabiga nzọụkwụ ọ bụla n'okpuru. (Ọ ka dịkwa mma? Gbalịa ndị mmeghe yoga hip ndị ọzọ maka ogologo gbatịa karịa.)

Ọnọdụ nwata

A. Malite na tebụl okpokoro n'akụkụ anọ niile.

B. Exhale nọdụ ala n'úkwù iji zuo ike n'ikiri ụkwụ, na -ahapụ ahụ ka ọ daa n'elu ụkwụ. Ikpere nwere ike ịdị n'otu ma ọ bụ obosara, dabere na mmasị onwe onye. Enwere ike gbatịa ogwe aka n'ihu, nkwụ ala, ma ọ bụ gbatịa azụ site n'úkwù, ọbụ aka elu. Jide ume 2.

Nkịta na -agbada

A. Site na ọnọdụ nwata, kuru ume ka ịlaghachi na tebụl.

B. Kpochapụ ma dobe ikiri ụkwụ ma bulie hips iji mepụta ọdịdị ihu "V" (nkịta dị ala), na -agbanye n'ọbụ aka wee gbasapụ mkpịsị aka ya. Jide ume 2.

Onye na -emepe hip

A. Site na nkịta gbadara agbadata, gbatịa ụkwụ abụọ ruo n'aka wee kuruo ume iji tụgharịa mmiri mmiri swan (na-ebuli ogwe aka, isi, na obi) iji guzoro (oke ugwu). Pịa n'ọbụ aka n'elu ma wepụ ume, na -ewedata aka gị n'obi n'obi n'ọnọdụ ekpere.

B. Bugharịa ibu n'ime ụkwụ aka ekpe wee kuru ume ka ibuli ụkwụ aka nri, gbagọrọ agbagọ n'akuku 90, n'ihu ahụ. Mepee ikpere n'akụkụ, ma gafee nkwonkwo ụkwụ aka nri n'elu apata ụkwụ aka ekpe dị n'elu ikpere aka ekpe.

C. Na-ekupụ ume, na-emikpu n'ime ọkara squat, n'ụkwụ aka ekpe, aka ka na-ekpe ekpere (mkpọghe hip). Jide ume 2. Nweghaghachị azụ n'ụkwụ aka nri nke akaghị aka, bulie elu na ikpere dị elu, gbadaa ala. Tinyegharịa n'akụkụ nke ọzọ, wee laghachi n'ọkwa ugwu.

Ọkara nduru

A. Site na ọnọdụ ugwu, gwuo mmiri ka i wee mikpuo onwe gị n'ihu ụkwụ kwụ ọtọ. Na -eku ume wee si azụ azụ dị larịị bulie ọkara ka ọ na -eku ume, hapụkwa ya ka ọ gbasaa n'ụkwụ.

B. Tinye ọbụ aka n'ala wee laghachi azụ n'ime nkịta ala. Na -eku ume ma gbatịa ụkwụ aka nri elu na azụ, wee tụgharịa ubu aka gị ma dọpụta ikpere aka nri n'okpuru úkwù, na -enwu n'ihu ihu ute.

C. Dina ụkwụ aka nri n'ala a, hapụ mkpịsị ụkwụ aka ekpe, were nwayọ tụgharịa n'ihu ụkwụ aka nri, na -eburu ibu n'etiti hips. Jide ume 2.

D. Pịa elu elu ma jiri nlezianya wepụ ụkwụ aka nri ka ịlaghachi na nkịta dị ala. Tinyegharịa n'akụkụ nke ọzọ.

Eriri agịga

A. Site na ọkara kpalakwukwu aka ekpe, na -agbagharị ụkwụ ka ịnọdụ ala n'elu ute, ụkwụ dị larịị na ikpere na -atụ aka elu. Kuba ume wee kupụ ume, jiri nwayọọ nwayọọ na-atụgharị vertebra site na vertebra ka o dinara ihu n'elu ute.

B. Debe ụkwụ aka ekpe ka ọ dị larịị, bulie ụkwụ aka nri wee gafee ụkwụ ụkwụ aka nri ya n'elu apata aka ekpe. Welie ụkwụ aka ekpe n'ala ma tinye ogwe aka iji jigide apata aka ekpe. Jide ume 2.

C. Belata ụkwụ aka ekpe n'ala wee jiri nwayọọ nwayọọ gafechaa ụkwụ aka nri. Tinyegharịa n'akụkụ nke ọzọ.

Ngbatị ụkwụ zuru oke

A. Gbatịa ụkwụ aka ekpe n'ala.

B. Jide nkwonkwo ụkwụ ma ọ bụ nwa ehi, dọpụta ogologo (mana akpọchichighị) ụkwụ aka nri elu gaa na ihu. Jide ume 2.

C. Ụkwụ mkpa ka ịgbanwee, na-agbatị ụkwụ aka nri n'ala na gbatịa ụkwụ aka ekpe n'ihu.

Savasana

A. Site na mgbatị ụkwụ aka ekpe zuru oke, jiri nwayọọ nwayọọ gbadaa ụkwụ aka ekpe ka ọ daa ma gbatịa ogwe aka n'akụkụ, ọbụ aka chere ihu.

B. Mee ka uru ahụ niile dị n'ahụ dajụọ. Jide ume ole ịchọrọ.

Nyochaa maka